Monday, March 2, 2015

20 Minute Full Body HIIT Boot Camp (Over 215 Calories Burned Per Round)

Hi Everyone!

I hope you're ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can. 

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again. 

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!
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The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for  15 minutes to see the afterburn.
302 Calories after 1 Round. 

Click the link to get your own Gymboss Interval Timer

Set your timer for 15 Rounds of 30/50. 
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise. 

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
11. Superman V-Up
12. Oblique V-Up (right)
13. Oblique V-Up (left)
14. Boat with Single Leg Lateral Knee Drop (right)
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2

High Knees
Tricep Pushup

Tricep Extension

Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop


  1. Will you make a separate warmup and cool down videos to use with your workouts?

  2. Just one video in your warmup cool down section... not one for each workout!

    I loved this one.

  4. I love these short, boot camp style workouts. They are great for toning and getting in some aerobic work at the same time. Most of all they challenge you mentally which is my favorite part of the workout.

  5. I started right at the beginning of the video, the result 22:31 min 169 cals burned